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Cardio

Butt Kicks

The Butt Kicks is a plyometric exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, hamstrings (biceps femoris) 13% and quads (vastus lateralis) 11%.

Also known as: hamstring kicks

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time
Butt Kicks demonstration

How to do it

  1. Stand tall on the balls of the feet with elbows bent about 90 degrees.
  2. Start jogging lightly on the spot or forward over a short lane.
  3. Pull each heel up toward the glutes, keeping the knee pointing down.
  4. Let the foot drop straight back under the hip and switch legs quickly.
  5. Keep going for 20 to 30 seconds with a fast, light rhythm.

Tips

  • Keep the thighs close to vertical so the lower leg does the folding.
  • Stay quick and light on the ground contact.

Common mistakes

  • Leaning forward at the waist.
  • Letting the knees drift forward and up like a high knee.
  • Landing on the heels.

Muscles worked by the Butt Kicks

  • Calves (gastrocnemius) Primary15%
  • Hamstrings (biceps femoris) Secondary13%
  • Quads (vastus lateralis) Primary11%
  • Hip flexors Secondary9%
  • Gluteus maximus Secondary9%
  • Calves (soleus) Secondary9%
  • Quads (rectus femoris) Secondary7%
  • Gluteus medius Secondary7%
  • Quads (vastus medialis) Minor6%
  • Adductors Minor6%
  • Tibialis anterior Stabilizer4%
  • Upper abs Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Heels pulled up to the glutes. Quick footwork drills and skips: the calves, quads and hip flexors cycle the legs, the glute medius handles every change of direction.

Butt Kicks alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Butt Kicks work?

Mainly the calves (gastrocnemius) and quads (vastus lateralis). The hamstrings (biceps femoris), hip flexors, gluteus maximus, calves (soleus), quads (rectus femoris) and gluteus medius assist.

Is the Butt Kicks good for beginners?

Yes. The Butt Kicks is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Butt Kicks?

For example the Agility Ladder In and Out, Agility Ladder Lateral Run and A-Skip. They train mostly the same muscles, some with different equipment.

How do you make the Butt Kicks harder?

Add weight or reps, or move on to the B-Skip and Power Skip.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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